Eating Ellie's Way

by Veronika Ruff

Ellie Krieger was born a food lover. Her mom jokes that Krieger's becoming a dietitian is like a pyrotechnic's becoming a firefighter. But Krieger-host of the Food Network's Healthy Appetite and author of a new companion cookbook, The Food You Crave-believes that healthful eating doesn't have to be about diet and deprivation and can be scrumptious. Her cooking emphasizes taste, nutrition and, as she's the mother of a 5-year-old, ease. "My dishes are delicious, doable and good for my body," says Krieger. "They're everything I want from food."

Here are Krieger's top 10 tips for making the foods you crave more healthful.

Never say never: "The cornerstone of my cooking is to use butter, cream and bacon, but in small amounts where they'll have maximum impact," Krieger says. "Then you never feel deprived."
Use better sweets: Krieger replaces sugar with less refined, more nutritious sweetening agents wherever possible, such as antioxidant-rich honey in smoothies, and molasses, loaded with iron and calcium, in barbecue sauce.
Add fresh herbs: Toss in fresh herbs for a boost in color, flavor and health benefits-they're rich in antioxidants and vitamins.
Make vegetables special: "Vegetables are always an afterthought-so, of course, they're not going to be enticing," says Krieger. She toasts garlic and breadcrumbs with steamed broccoli for "Dirty" Broccoli, a kid-favorite.
Hold the mayo: Thick, plain, nonfat Greek yogurt is a great way to cut the amount of fat-laden mayo in chicken salad or ranch dressing.
Measure your oil: While oils can be full of health-boosters, they're also full of calories. "It's easy to glug, glug, glug when you pour," says Krieger. "Measure so you don't overdo it."
Oven fry: French fries are Krieger's favorite food. To feel good about satisfying her urge, she cuts potatoes into matchsticks, coats them in canola oil and garlic, and bakes at 450F until they're crisp and golden.
Get meat smart: Protein is good, but we eat too much meat, says Krieger. Buy lean cuts and prepare them so the 3- to 4-ounce recommended serving feels like a lot: Thinly slice your steak for tacos, or use beans to supplement meat.
Bake with oil: Try replacing the butter in your muffins with heart-healthy (and neutral-tasting) canola oil.
Stock up: Fill your kitchen with frozen, canned and dried fruits and vegetables. The low-sodium versions are just as nutritious as fresh varieties, and they'll ensure that you always have a quick, healthful meal at your fingertips.

Raspberry Fool

Mark Boughton Photography; styling by Teresa Blackburn

Printer Friendly Version

Do you like to print recipes and add them to your collection? You're in luck. Use our printer friendly version of this recipe.

add to my recipe box

Find more recipes with:
raspberry , fool , vanilla , nonfat , yogurt

Draining the yogurt makes it thicker and creamier.

Ingredients

1 1/2 cups all-natural vanilla nonfat yogurt
1 (10-ounce) package frozen unsweetened raspberries, thawed
1/3 cup powdered sugar
1/4 cup heavy cream, chilled

Instructions

1. Place yogurt in a strainer lined with a paper towel and drain in the refrigerator at least 4 hours and up to 1 day. Discard liquid.
2. Process half the raspberries in a food processor until smooth. Transfer purée to a fine mesh strainer and strain into a large bowl, pressing the liquid out with a rubber spatula. Discard seeds. Whisk in powdered sugar. Stir in remaining raspberries.
3. Whip cream in a chilled bowl with a mixer until soft peaks form. Gently fold in yogurt. Fold in raspberry mixture.
4. Spoon into glasses and chill, covered with plastic wrap, at least 1 hour and up to 1 day. Serves 6.

Recipe adapted with permission from The Food You Crave: Luscious Recipes for a Healthy Life, by Ellie Krieger (The Taunton Press, 2008); "The Healthy Table," June 2009.

Nutritional Information

Per serving: 130 calories, 4.5g fat, 15mg chol., 4g prot., 20g carbs., 1g fiber, 45mg sodium.

Double Chocolate Pudding Pie

Printer Friendly Version

Do you like to print recipes and add them to your collection? You're in luck. Use our printer friendly version of this recipe.

add to my recipe box

Find more recipes with:
chocolate , water , pudding , pie , crust

Ingredients

Crust:
Cooking spray
14 graham cracker squares (7 full sheets)
2 tablespoons unsalted butter, softened
1 tablespoon water

Filling:
1 (.25-ounce) package (1 tablespoon) unflavored gelatin
1/4 cup cold water
2/3 cup, plus 1/2 teaspoon, sugar
1/3 cup unsweetened cocoa
1/4 cup cornstarch
1/8 teaspoon salt
3 cups 2% reduced-fat milk
2 ounces bittersweet chocolate, chopped
2 teaspoons vanilla extract
1/4 cup heavy cream, chilled

Instructions

1. Preheat oven to 350F. Coat a 9-inch pie plate with cooking spray.
2. To prepare crust, place graham crackers in a food processor and process until finely ground. Add butter and water; process until crumb clump together. Press mixture into the bottom of pie plate and up about 1 inch on the sides. Bake 10 minutes. Cool.
3. To prepare filling, combine gelatin with 1/4 cup cold water. Let stand 2 minutes. Place in microwave, and cook on high 40 seconds, until dissolved.
4. Mix 2/3 cup sugar, cocoa powder, cornstarch and salt in a medium saucepan. Gradually add half the milk, whisking until smooth. Whisk in remaining milk. Cook over medium heat, whisking constantly, until mixture thickens and comes to a boil, about 10 minutes. Remove from heat. Add bittersweet chocolate and vanilla; stir until chocolate is melted. Stir in gelatin mixture. Pour into piecrust. Refrigerate 3 hours.
5. Whip cream in a medium bowl with a mixer at high speed. When it is about halfway to soft peaks, add 1/2 teaspoon sugar. Continue whipping until it barely holds a soft peak. Spread around the outer edges of pie filling. Store in the refrigerator up to 3 days. Serves 8.

Recipe adapted with permission from The Food You Crave: Luscious Recipes for a Healthy Life, by Ellie Krieger (The Taunton Press, 2008).

Nutritional Information

Per serving: 250 calories, 12g fat, 25mg chol., 6g prot., 36g carbs., 2g fiber, 160mg sodium.

Triple Chocolate Cookies

Printer Friendly Version

Do you like to print recipes and add them to your collection? You're in luck. Use our printer friendly version of this recipe.

add to my recipe box

Find more recipes with:
chocolate , flour , coarsely , triple , cookies

Ingredients

1/4 cup butter, softened
1/2 cup firmly packed dark brown sugar
1/4 cup granulated sugar
1/4 cup canola oil
1 egg
1 teaspoon vanilla extract
1/2 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup unsweetened natural cocoa powder
1/4 teaspoon salt
2 ounces dark chocolate, coarsely chopped
2 ounces milk chocolate, coarsely chopped
2/3 cup chopped pecans (optional)

Instructions

1. Preheat oven to 350F.
2. Combine butter and sugars in a large bowl, stirring with a spoon until creamy. Add oil, egg and vanilla. Beat until creamy.
3. Whisk together flours, cocoa and salt. Add flour mixture to butter mixture and stir well. Stir in both chocolates and pecans, if using. Drop by tablespoons onto an ungreased baking sheet. Bake about 12 minutes, until cookies are just set. Cool on a wire rack. Store cookies at room temperature in an airtight container up to 4 days. Makes 24 cookies.

Recipe adapted with permission from The Food You Crave: Luscious Recipes for a Healthy Life, by Ellie Krieger (The Taunton Press, 2008).

Nutritional Information

Per cookie: 110 calories, 6g fat, 15mg chol., 1g prot., 13g carbs., 1g fiber, 7mg sodium.

Veronika Ruff is a food writer in Jackson Heights, N.Y. Recipe adapted with permission from The Food You Crave: Luscious Recipes for a Healthy Life, by Ellie Krieger (The Taunton Press, 2008).